Find a little steadiness.
One simple grounding prompt, with permission to skip it.
Try one grounding exercise ↗Stopping point: that is enough for today.
MARK THE DIARY / FREE UK RECOVERY HUB
YOUR STORY.
STILL YOURS.
RECOVERY RESOURCES. YOUR OWN NEXT CHAPTER.
Free recovery resources for sober curious days and life after addiction, prison or mental health struggles. Explore a UK learning hub, private writing and printable worksheets, or preview the six month learning journal.
No account, email or purchase. Free help stays free.
LESS SCROLLING.MORE LIVING.SOMETHING USEFUL. TODAY.
Before changing your drinking. If you may be physically dependent on alcohol, stopping suddenly can be dangerous. Speak to a GP or alcohol service before stopping or cutting down. Read NHS guidance. These tools are not medical treatment or a detox plan.
NO RIGHT ORDER / NO CATCHING UP
What would help this moment?
Choose one route.
You can stop after the lead exercise.
Agency comes first: choose what fits, adapt it, or choose nothing. Recovery may include self directed steps, clinical care, medication, peer support or a mix. A setback is not a personal failure.
Put on a familiar song.
Choose one song you already know, listen offline for a moment, and keep it private. No posting, tracking or performance.
Choose something enjoyable ↗Stopping point: one song is enough for today.
Make one plan.
Use the learning hub’s practice exercise to choose one manageable next step.
Take one practical step ↗Stopping point: one small plan is enough for today.
Reach for human support.
Choose a support option that feels possible, or ask someone you trust to sit with you.
Find someone to talk to ↗Stopping point: sending one request is enough for today.
FREE / ABOUT TWO MINUTES / NO SIGN UP
A calmer moment. Right here.
Try one gentle grounding exercise: if comfortable, feel the surface supporting you and name three ordinary things you can see. You do not need to do it perfectly or explain anything.
That can be enough for today. Stop here and carry on with your day. If this feels uncomfortable, skip it.
Prefer something enjoyable? ↗A wellbeing prompt, not treatment or a detox plan. Need someone to talk to?
YOU ARE THE AUTHOR
NOT A NEW YOU.
MORE ROOM
TO BE YOU.
A steadier morning. A better boundary. Something to look forward to.
Recovery is not just what you leave behind. It is what you build. Your experience matters, but it does not have to become your whole identity. Choose one useful thing, try it in real life and notice what you learn.
Find one thing I can use ↗FIND YOUR STARTING POINT
Free recovery resources.
A route that fits you.
Plain language guides.
No purchase or account needed.
EXPLORE YOUR RELATIONSHIP WITH ALCOHOL
Sober curious? Start here ↗
Private questions, social scripts and a free starter guide. No label or public promise required.
PRINTABLE AND FILLABLE PDFSFree recovery worksheets ↗
Five free resources for check ins, practical planning and reflection. Read online or save a copy.
REBUILDING EVERYDAY LIFELife after prison ↗
Choose one practical task, use a free checklist and find specialist information.
TAKE SOMETHING USEFUL WITH YOU
Free starters. Yours to use.
Useful pages for your phone or printer. No email address, account or purchase needed.
Start with an on page exercise above. If you would rather use a saved or printed page, open the optional downloads below.
Optional: free PDFs for your phone or printer
On your phone
- Read: open a PDF, then use your phone’s Share or download menu to save a copy to Files or Downloads. Open it in a PDF reader and zoom as needed.
- Write: in a compatible app such as Adobe Acrobat Reader, tap a field in a phone form. For a printable edition, use the app’s Add text or annotation tool. Your browser preview may not support editing.
- Keep it: save a copy, close it and reopen it to check your answers are there. For printing, use the original printable edition at actual size.
App controls and form support vary. Saved answers can be read by anyone with access to the file. Check your app’s cloud backup and privacy settings. If forms do not work in your reader, use the printable PDF or the screen friendly learning hub. Nothing needs to be uploaded to this site.
The Sober-Curious Starter
Questions, social scripts and small ideas for exploring your relationship with alcohol.
Open PDF to readDownload printable edition ↓Open phone form to type in ↗Use a PDF reader that supports forms. Save a copy and reopen it to check your answers.
The One-Day Reset
A daily check in, support plan and reflection sheets. No score to chase.
Open PDF to readDownload printable edition ↓Open phone form to type in ↗Use a PDF reader that supports forms. Save a copy and reopen it to check your answers.
After Prison: First Steps
A practical starting checklist for housing, healthcare, support and rebuilding everyday life.
Open PDF to readDownload printable edition ↓Open phone form to type in ↗Use a PDF reader that supports forms. Save a copy and reopen it to check your answers.
Seven days. Your own pace.
Try the actual journal: HOW guidance, support information, seven daily pages and a review. Dates and tracking are optional.
Open PDF to readDownload printable edition ↓Open phone form to type in ↗Use a PDF reader that supports forms. Save a copy and reopen it to check your answers.
The Everyday HOW
Honesty, open mindedness and willingness made practical: three short exercises and a daily worksheet. Asking for help counts as action.
Open PDF to readDownload printable edition ↓Open phone form to type in ↗Use a PDF reader that supports forms. Save a copy and reopen it to check your answers.
Five free resources for reflection and practical tasks. General information, not medical or legal advice. The learning hub adapts to your screen. PDF accessibility and form support vary between readers.
A lead request you can copy: “Could you check in with me today? I do not need fixing, just a little company.” Stopping point: sending that message is enough for today.
PEOPLE, NOT JUST PAGES
Find your kind of support.
UK focused starting points.
You can ask for help before things get worse.
PEER SUPPORT · AA
Alcoholics Anonymous
Find in person or online meetings. The official directory explains open and closed meetings and accessibility filters.
PEER SUPPORT · CACocaine Anonymous UK
Search the official UK directory by location, online or in person attendance, and meeting type.
SCOTLAND · COMMUNITY SUPPORTALISS
Find local health and wellbeing services, groups and activities across Scotland. Search by place or type of support.
ALCOHOL & TREATMENTNHS alcohol support
Understand treatment options and how to find local support. A GP is a good starting point.
DRUG INFORMATIONTalk to Frank
Find local drug and alcohol support in England, with links to services in Scotland, Wales and Northern Ireland.
RECOVERY GROUPSUK SMART Recovery
Explore mutual aid meetings and practical recovery tools. Check the site for current meeting details.
MENTAL HEALTHMind
Information on mental health and ways to find support in England and Wales.
LIFE AFTER A CONVICTIONUnlock
Practical information on living with a criminal record in England and Wales.
SOMEONE TO LISTENSamaritans
Free listening support, day or night. Call 116 123. You don’t have to be suicidal to call.
These are independent organisations, not partners or endorsements. Availability and eligibility vary. Follow each link for current details.
WHEN IT CAN’T WAIT
Help right now
If someone’s life is at risk, there is a suspected overdose, or you cannot keep yourself safe, call 999 or go to A&E. Severe alcohol withdrawal, including seizures, hallucinations or severe shaking, needs emergency help.
For a listening ear at any time, Samaritans is free on 116 123. It is not an emergency medical service.
ONE DAY AT A TIME / THE LEARNING JOURNAL
ONE JOURNAL.
YOUR OWN PACE.
Notice what matters, put an idea into practice and reflect on what you learn. One Day At A Time is the single Mark The Diary learning journal: a 246 page, six month undated PDF for ordinary days, honest check ins and building your own next chapter.
- Learn: monthly prompts, support planning and practical reflections.
- Try: optional daily pages and a small next step you choose.
- Reflect: weekly and monthly reviews, with no missed day penalty.
£9 · A5 printable PDF · six months, undated.
Purchase the full journal through Ko fi. Automatic digital delivery is configured through Ko fi, but the complete purchase to download journey has not been independently tested. No test order has been placed. The seven day sample is free.
16 page first edition sampler. Page counts include cover and guidance. Keep the printable edition or choose the separate phone form below. Open the free sampler phone form ↗
ORIGINAL EBOOKS & PRACTICE PACKS
Useful pages.
Your real life.
Choose the topic you need.
These are companions, not extra journals.
Short, practical PDFs with prompts and writing space. See genuine inside previews. No subscription, no physical book and no promise of a perfect recovery.
16 A4 pages · PRINTABLE PDF
Routine Builder
Build a routine that works with the energy you have. Small experiments, flexible plans and gentle reviews.
£5 one off digital price
See what’s inside ↗
15 A4 pages · PRINTABLE PDF
Boundaries & Connection
Find words for a boundary, ask for useful support and make room for safer connection.
£5 one off digital price
See what’s inside ↗
29 A4 pages · PRINTABLE PDF
Write Your Next Chapter
Explore your values, identity and skills, then map a manageable next step. A topic led workbook, not a second journal.
£9 one off digital price
See what’s inside ↗Browse and preview here. Product purchases are open through the Ko fi shop ↗. Automatic digital delivery is configured through Ko fi, but the complete purchase to download journey has not been independently tested. No test order has been placed. Free resources stay free.
FREE IS A COMPLETE STARTING POINT
TAKE WHAT HELPS.
THEN GO LIVE A LITTLE.
You do not owe this site your attention. Save a page, try an idea or reach out to someone. Come back when it is useful.